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Plant-Based Shopping Guide

1/16/2018

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The T. Colin Campbell Center for Nutrition Studies released a plant-based shopping guide that others may find useful. You can see the full article by going to their website: T. Colin Campbell Center for Nutrition
Here is a sample of the items that they suggest:
​
Breads
Choose breads that are 100% whole grain with no oil added or less than 10% calories from fat. Enriched wheat flour, unbleached wheat flour, wheat flour, and organic wheat flour are not whole grain. Some options are:
​
  • Food for Life Ezekiel 4:9 breads, English muffins, and tortillas
  • Rudi’s Organic Bakery 100% Whole Wheat (not 100% oil-free but very low-fat)
  • Wegmans Organic Sandwich Breads (all varieties but White Made with Oatmeal which is only half whole grain, these breads are not 100% oil-free but lower fat)
  • Trader Joe’s Whole Wheat Tuscan Pane (double check it is the whole wheat variety)
  • Wegmans Whole Wheat Flat Bread Pizza Crust (not 100% oil-free but very low-fat)
  • Trader Joe’s Corn and Wheat Tortillas
  • Dave’s Killer Bread
  • Engine 2 Tortillas (Whole Foods)

Breakfast Cereals
Choose minimally sweetened, whole grain cold and hot cereals without added oil. Some examples are:
  • Steel Cut Oatmeal
  • Rolled (Old Fashioned) Oats
  • Original Cheerios
  • Shredded Wheat (not frosted or otherwise sweetened, Wheat’n Bran variety is fine)
  • Grape Nuts
  • Wheat Chex
  • Bran Flakes
  • Store brand of any of the above
  • Engine 2 Cereals and Granola

​Flavor “Boosters
There are many options to boost the flavor of your food without adding any fat or sugar including:
  • Vinegars: Balsamic, white balsamic, flavored balsamic, apple cider vinegar, white wine vinegar, unseasoned rice vinegar, and more
  • Citrus juice and zest
  • Spices and herbs: Individual spices and sodium free flavor blends (Mrs. Dash), garlic and ginger (fresh or minced in jars without added sodium), fresh herbs
  • Mustards: Avoid high sugar honey mustard varieties
  • Hot sauces: Use sparingly as many are high sodium (Sriracha, Cholula, Frank’s RedHot)
  • Capers: Rinse before using to reduce sodium content
  • Olives: Choose olives that are not packed in oil, use sparingly as most are high in sodium
 Be sure to check out their full list by visiting their website. ​
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